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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Bloating, that uncomfortable feeling of fullness and tightness in the abdomen, is a common digestive issue that can result from various factors, including diet, lifestyle, and underlying health conditions. While occasional bloating is normal, chronic or severe bloating can be distressing.
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Ensure you're adequately hydrated throughout the day, as dehydration can contribute to bloating. Aim for at least eight glasses of water daily.
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Chew your food thoroughly and eat slowly. Swallowing air while eating quickly can lead to bloating and gas.
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Incorporate fibre-rich foods like fruits, vegetables, and whole grains into your diet gradually. Fibre aids digestion and prevents constipation, a common cause of bloating.
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Reduce or avoid foods that tend to produce gas, such as beans, lentils, broccoli, cabbage, and carbonated beverages.
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Incorporate probiotic-rich foods like yoghurt, kefir, and sauerkraut into your diet to promote a healthy gut microbiome and reduce bloating.
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If you suspect lactose or gluten intolerance, consider limiting or eliminating dairy and gluten-containing products to see if they reduce bloating.
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Some individuals with irritable bowel syndrome (IBS) benefit from a low-FODMAP diet, which restricts certain types of fermentable carbohydrates.
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Peppermint, ginger, and fennel teas have natural digestive properties that can help alleviate bloating and discomfort.
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Physical activity can promote regular bowel movements and reduce bloating. Aim for at least 30 minutes of moderate exercise most days of the week.
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Practice stress-reduction techniques like deep breathing, meditation, and yoga, as stress can exacerbate digestive issues.
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Bloating can be discomforting, but it is often manageable with simple lifestyle and dietary changes. By adopting these top ways to reduce bloating, one can alleviate symptoms, improve digestive health, and enjoy greater overall well-being.
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